WOD

HERO WOD

” EVA ” modified
5 RFT

800mt run
30 KTB SDLHP
30 PULLUP

RX 32/24
SCL 24/16 | banded strict pullup

metcon
” PARTENOPE “

amrap 30′
100 / 80 kcal
30 DL IGYG
40 TTR IGYG

RX 100 / 70
SCL 60 / 40

METCON
” BULL’S RACE “
for time

50 burpees jump over db
1 k run

time cap 10′

metcon
” pumping rings “
amrap 20′

25/20 ktb swing
15 pw sn
5 rmu

RX 40/30 – 24/16
SCL 30/20 | 16/12 | banded strict rmu

metcon
” bad habits “

10 RFT
1 rope climb legless
8 strict hspu
3 shuttle run*

*1= 10mt+10mt
tot. 60mt

RX come prescritto
SCL 6 elevated strict hspu or box pike pushup | half rope climb

A. every 3′ x 3 sets
3 cleans ( any style ) + 2 front squat + 1 STOH T&G

FIND YOUR HEAVY SET

B. every 3′ x 4 sets
4 shoulder presses T&G ( from rack )
FIND YOUR HEAVY SET

team wod x 2
” CERBERUS “

for time
50 synchro toes to bar
40 boxjump overs IGYG
30 synchro alternating db snatch
20 D-ball clean over the shoulders IGYG
30 synchro lat. db snatch
40 bjo IGYG
50 synvhro t2b

RX 22.5/15 – BOX 75/60
SCL 17.5/12.5 – BOX 60/50

MEMORIAL DAY

” MURPH “

FOR TIME
1600mt run

then 5 rds
20 pullups
40 pushups
60 air squats

1600mt run

metcon
“DEADTH BALL “

4 rds–> 3’ON / 2′ OFF
400mt run/ski/row or 800mt bike
in the time remaining max reps
wall ball shots*

*every break perform 5 burpees

metcon
” sereno variabile “
buy in
50 abmat situps

amrap 9′
15 hspu
12 ring dip
9mt hsw

cash out
50 abmat situps

SCL 10 hspu | 8 ring dips | 3 wall walks